Wild rice vs Quinoa
Side-by-side nutrition comparison per serving. See which fits your goals better.
Wild rice and quinoa are both premium whole grains with nutritional profiles that surpass common grains like white rice. Cooked wild rice delivers 101 calories per 100g with 3.99g protein, 21.3g carbs, and 1.8g fiber. Cooked quinoa provides 120 calories with 4.4g protein, 21.3g carbs, and 2.8g fiber. Quinoa edges ahead on protein and fiber; wild rice is lower in calories.
Both are complete proteins — a rare attribute among grains. Quinoa's amino acid profile is better studied and more balanced, but wild rice provides all essential amino acids as well. For plant-based eaters seeking protein-rich grain alternatives, both are excellent choices that eliminate the need for grain-plus-legume complementary pairing.
Wild rice has a distinctive chewy texture and earthy, slightly smoky flavor that makes it more interesting as a standalone side dish. Quinoa is milder and more adaptable across cuisines. Wild rice takes longer to cook (45 minutes versus quinoa's 15) and costs more, making quinoa the more practical everyday option while wild rice serves as a special-occasion grain that adds variety.
Pro tip
Cook a large batch of wild rice on the weekend and freeze in portions — it reheats perfectly from frozen. Mix with quinoa for a 'power grain blend' that combines the best textures and nutritional profiles of both for a side dish that elevates any protein.
Quick Verdict
Best for weight loss
Wild rice
Best for muscle gain
Quinoa
Best for low-carb
Wild rice
Macro Comparison
Wild rice: 100g (100g) | Quinoa: 100g (100g)
101
Wild rice
120
Quinoa
3.99g
Wild rice
4.4g
Quinoa
21.3g
Wild rice
21.3g
Quinoa
0.34g
Wild rice
1.92g
Quinoa
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
16%
Wild rice
15%
Quinoa
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| Nutrient | Wild rice | Quinoa |
|---|---|---|
| Calories | 101 | 120 |
| Protein | 4g | 4.4g |
| Carbs | 21.3g | 21.3g |
| Fat | 0.3g | 1.9g |
| Fiber | 1.8g | 2.8g |
| Sugar | 0.73g | 0.87g |
| Sodium | 3mg | 7mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.05g | 0.23g |
| Potassium | 101mg | 172mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 3mg | 17mg |
| Iron | 0.6mg | 1.49mg |
Which Should You Choose?
For weight loss
Choose Wild rice. With 101 calories and 3.99g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Quinoa. Quinoa delivers 4.4g protein per serving — 0.4g more than Wild rice.
For low-carb diets
Choose Wild rice with 21.3g carbs per serving.
Premium grains justify their higher cost through superior nutrition per calorie. Sunn helps you track how choosing wild rice and quinoa over refined grains shifts your protein and fiber intake across the week.
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Take the free quizCommon Questions
Is Wild rice or Quinoa better for weight loss?
For weight loss, Wild rice is the better choice. Wild rice has 101 calories and 3.99g protein per serving, while Quinoa has 120 calories and 4.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Wild rice or Quinoa?
Quinoa has more protein per serving. Wild rice provides 3.99g and Quinoa provides 4.4g of protein.
Can I eat both wild rice and quinoa together?
Yes! Combining wild rice and quinoa gives you 221 calories and 8.39g protein. This combination can work well as part of a balanced meal.